What you need to know about cardio
Life Kit
Deep Dive
Why is cardio important for heart health?
Cardio helps prevent heart disease by decreasing the likelihood of plaque buildup in arteries, which can block blood flow and cause heart attacks. It also burns calories and cholesterol, reducing the risk of atherosclerosis.
What are the U.S. Department of Health and Human Services' exercise guidelines for adults?
Adults should engage in strength training twice a week and perform 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio weekly, or a combination of both.
How can you calculate your maximum heart rate for cardio?
Subtract your age from 220. For example, a 30-year-old's maximum heart rate is 190 beats per minute (220 - 30). Aim for 50-85% of this number during exercise for optimal cardio benefits.
What activities count as cardio?
Activities like swimming, biking, hiking, running, tennis, walking, dancing, and even household chores like yard work or climbing stairs can count as cardio if they elevate your heart rate.
What is the 'exercise snacking' approach?
Exercise snacking involves breaking up 30 minutes of daily exercise into shorter bursts, such as 5-10 minutes of activity multiple times a day, like climbing stairs or walking around the block. This approach boosts metabolism and contributes to longevity.
How does walking contribute to cardiovascular health?
Walking at any pace provides cardiovascular benefits and reduces stroke risk. Faster walking paces further decrease cardiovascular risk, making it an accessible and effective form of cardio.
What are the broader health benefits of cardio?
Cardio helps manage weight, lowers blood pressure, improves diabetes management, enhances sleep quality, and reduces the risk of chronic diseases by keeping the body in motion and promoting overall health.
How can you measure your heart rate during exercise?
Use wearable devices like rings or wristwatches, gym equipment with sensors, or manually check your pulse by placing two fingertips on your neck next to your windpipe and counting beats for 60 seconds.
- Cardio is exercise that increases heart rate.
- It's crucial for preventing heart disease.
- The recommended amount is 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week.
- Choose activities you enjoy and aim for at least 30 minutes, five times a week.
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